Is egg fried rice good for muscle gain?
Yes, as part of a protein-rich meal. One serving (1 plate) has 507 kcal and 20 g protein.
507kcal
20 gprotein
59 gcarbs
20 gfat
Why
- 3.9 g protein per 100 kcal (low; chicken breast is about 22, plain rice about 2).
- 507 kcal a serving is 18% of a 2,800 kcal bulking day, and 20 g is 14% of 140 g protein.
- With 59 g carbs it is good fuel before or after training.
The portion to aim for
1½ plate gives 29 g protein in 760 kcal.
| Portion | kcal | Protein |
|---|---|---|
| ½ plate | 253 | 10 g |
| 1 plate | 507 | 20 g |
| 1½ plate | 760 | 29 g |
Pair it with
- Whey shake (with water)120 kcal · 24 g protein · 1 scoop
- Egg white omelette85 kcal · 11 g protein · 3 egg whites
- Whey shake with milk265 kcal · 32 g protein · 1 glass